WRIGHT-PATTERSON AIR FORCE BASE, Ohio —
The nutrition world is filled with controversy about which foods are healthy to consume and which ones are not. However, there is one food group most everyone can agree on: fruits and vegetables. Produce is an important part of a healthy diet, and we should all be eating more of them.
A diet rich in fruits and vegetables can reduce the risk of heart disease and stroke, lower blood pressure, and help prevent some types of cancer, according to the American College of Lifestyle Medicine.
“The strongest evidence for the benefits of fruits and vegetables is regarding the prevention of cardiovascular disease,” says Dr. Cheryl Marsland, U.S. Space Force consultant dietitian. A study published in the International Journal of Epidemiology found that people who ate about six servings (or 18 ounces) of fruits and veggies a day were 16% less likely to die from coronary heart disease than people who ate less than 1.5 ounces daily.
Fruits and vegetables are packed with essential nutrients, including vitamins, minerals, fiber, and antioxidants. These nutrients support bodily functions, protect against diseases, and promote overall well-being. Regular consumption of a variety of fruits and vegetables in a healthy dietary pattern can have numerous benefits, such as boosting immune function, improving digestion, lowering disease risk, and supporting weight management.
Marsland emphasizes that no single fruit or vegetable provides all the nutrients you need to be healthy. She recommends to “eat the rainbow” when munching on fruits and vegetables. Focus on eating a variety of colors to increase your intake of different nutrients that will benefit various areas of your health.
Marsland provides the following tips to include fruits and vegetables in your meals and snacks throughout the day:
Make fruits and vegetables easily accessible:
– Keep a bowl of fresh fruit visible on your kitchen counter or dining table
– Pre-cut and store vegetables like carrots, bell peppers, and celery in clear containers at eye level in your refrigerator
Incorporate fruits and vegetables into every meal:
– Add fruits to your breakfast cereal or yogurt
– Choose salads with a variety of colorful vegetables for lunch
– Include at least two different vegetables with your dinner main course
– Snack on fruits or vegetable sticks with hummus between meals
Experiment with new recipes:
– Try vegetable-centric dishes like stir-fries or stuffed bell peppers
– Enjoy fruit-infused desserts like baked apples or berry parfaits with Greek yogurt
– Explore the USDA MyPlate Kitchen for more recipe ideas
Participate in Local Agriculture:
– Join a CSA for a regular supply of fresh, locally grown produce
– Visit Farmers Markets for new fruits and vegetables while supporting local farmers
Grow Your Own Produce:
– Start a garden for fresh, pesticide-free options
– Use containers for gardening on balconies or patios with limited space
Be Mindful of Preparation:
– Choose healthy cooking methods like steaming or roasting
– Minimize added sugars and fats by using herbs and spices for flavor
Eating Fruits and Vegetables on a Budget:
– Buy in-season produce for freshness and affordability
– Purchase frozen or canned options without added sugars or salts for convenience
Integrating more fruits and vegetables into your diet doesn’t have to be daunting. The USDA MyPlate provides resources on portions, tip sheets, and the nutrition and health benefits of fruits and vegetables. By making small, consistent changes and exploring new ways to prepare and enjoy these nutrient-rich foods, you can significantly enhance your health and well-being.
Embrace the vibrant world of fruits and vegetables and reap the benefits of a more nutritious diet, leading to improved performance, resilience, and overall wellness. Remember that the Air Force provides resources like Registered Dietitians and Nutrition Technicians to offer personalized guidance and support for making healthier choices. Whether you’re on active duty, a retiree, or a dependent, nutrition classes and consultations are available to help you on your journey to better health.
